• Check out the PW Core Formula supplement label. And here is the PW Enhanced Healthspan.
Before starting any supplement, ask exactly why you plan to take it, and if you can be consistent. The new formulation of The Practice of Wellness daily supplement is intended to complement a diverse and balanced diet*. These nutrients have very little risk of toxicity when taken daily at our doses.
Most Important
• Vitamin D3 for bone health and immunity: Sunshine also works!
• Vitamin K2 for bone and vascular health (MK-7 likely the most appropriate form)
• Magnesium for >700 bodily reactions (we use the form that best targets the brain, magnesium L-threonate)
• Iodine for thyroid health and immunity; can be deficient if only using sea salt and if not eating seafood
• Selenium for hormonal health and to balance iodine
• Vitamin C for immunity and connective tissues
• CoQ10 for muscle and cardiovascular health
• Zinc for immune system
Other considerations
• Activated B complex for various processes, thyroid health
• Copper to balance zinc
• Chromium for metabolic health
• Turmeric for anti-inflammatory and anti-tumor properties
• Berberine for blood sugar control and LDL + triglyceride reduction
• Boron for hormonal health
• Quercetin for immune system, sports performance, blood sugar, CV prevention
*Macro- and micronutrients should come from whole food sources as often as possible. The package of vitamins in foods has millions of years of evolution backing its design.
• egg yolks for choline, folate, vitamin A.
• bone stock for calcium, phosphorus and collagen.
• Fermented foods vegetables (kefir, kombucha, kimchi, sauerkraut, or fermented mixed vegetables) for nucleotides, probiotic bacteria, and vitamins K2 and B12. Add other vegetables such as tomato, avocado, potato, sweet potato, banana, green leafy vegetables, and seaweeds such as dulse, daily for potassium.
• beef or lamb liver for copper, vitamin A, folate, and choline. You can substitute dark chocolate for some of these compounds
• fish / shellfish for selenium
Potential issues with food recommendations include eggs (saturated fat and cholesterol impact lipids depending on genetics), distaste for seafood (for omega 3 fatty acid supplementation, consider whole omega 3 oil instead of fish oil capsules that go rancid). If you are not eating some of these foods, consider supplementation, for instance collagen powder if you do not regularly eat bone broth. Other important food considerations include polyphenols, plant molecules that induce hormesis that leads to longer life. Common sources include coffee and tea, chocolate, mushrooms, colorful vegetables and fruits, nuts, herbs and spices, algae, wine, and olive oil. One can also use of greens powders, especially if low intake of fruits and vegetables.
Other supplements depend on goals. The list above covers most of the supplements needed in the context of balanced, diverse diet. Individuals with restrictive diets should do research potential deficiencies.
–> Special Considerations (not exhaustive)
Sleep – magnesium, GABA, glycine, L-theanine, vitamin D (in AM), resveratrol, LIGHT in day, avoid at night, rarely melatonin, apigenin
Stress – L-theanine, magnesium, adaptogens (cordyceps, ashwagandha, reishi, etc.), GABA, glycine, phosphatidylserine
Insulin Resistance – berberine, cinnamon, apple cider vinegar, alpha lipoic acid, chromium, magnesium
Depression/Anxiety – SAMe, 5-HTP, NAC (for OCD)
Calorie Reduction/Weight Loss – sleep, chromium, whey and collagen protein, creatine
Muscle Mass – sleep, creatine, omega 3, whey and collagen protein
Hormone Optimization – sleep, adaptogens (e.g., cordyceps, ashwagandha), Zinc, Vitamin D3, B vitamins, fenugreek, green tea
Immunity – sleep, vitamin C, vitamin D, Zinc, garlic, elderberry, quercetin, probiotics
Recovery from Injury – sleep, glucosamine and chondroitin, hyaluronic acid, collagen + Vit C, creatine, omega3, HMB, turmeric, tart cherry, probiotics
Hyperlipidemia – niacin, psyllium, phytosterols, red yeast rice, pu-erh tea, berberine
Vascular health – see lipids above, nattokinase, monostroma nitidum green seaweed (Arterosil)
Blood pressure – Magnesium, CoQ10, garlic, taurine, L-arginine, chlorogenic acid, ginkgo, L-theanine, ginger
Longevity – Nicotinamide Riboside (NR), quercetin, nattokinase, berberine, micro-PQQ, sulforaphane, resveratrol, ECGC, turmeric
*Many of these recommendations comes from the book Perfect Health Diet. Written by PhD husband and wife, the book covers macronutrients and micronutrients, with focus on nutrient density of foods and avoidance of toxins.
